Can't remember where you put your keys again? Just met someone five minutes ago but can't recall their name? Researchers have found that many factors affect our memory, such as daily habits, diet, medications, sleep, and even self-confidence. However, the latest issue of the American "Prevention" magazine also tells us 8 small strategies to improve memory. Check for anemia: Iron is crucial for memory. Dr. Laura Murray, an assistant professor at the Johns Hopkins Bloomberg School of Public Health, believes: "Even if you don't have anemia, a poor diet, menstruation, or menopause can cause your body's iron levels to drop, affecting your memory." If your meals are not nutritionally balanced, you can consider taking a multivitamin to ensure you get 18 milligrams of iron daily (postmenopausal women only need 8 milligrams a day). Additionally, you can get regular blood tests to check for iron-deficiency anemia.
Turn off background noise: If you write emails while listening to the news, it will be difficult to remember both things at once. "Multitasking greatly reduces learning efficiency because you cannot remember unrelated information simultaneously," Dr. Russell, a psychologist from the University of California, Los Angeles, told reporters. It's best not to listen to music when reading or handling important work.
Purify your mind: Stress can damage your brain cells and memory, while meditation can reduce stress. A study at the University of Kentucky showed that students who meditated for 40 minutes in the afternoon scored higher on memory tests than those who only took a short nap. Meditation, like sleep, provides a quiet state that allows nerve cells time to consolidate information and memories.
Control your blood lipids: Healthy cholesterol levels are essential for sharp intelligence because they affect cardiovascular efficiency. Low-density lipoprotein cholesterol can accumulate in blood vessels, hindering blood circulation to the brain, causing the brain to lack sufficient nutrition, and leading to a decline in memory.
Check your medications: One side effect of overusing addictive drugs is memory impairment. Antidepressants, sleeping pills, ulcer medications, and painkillers can all affect your memory.
Eat more apples: Eating two apples a day can keep you away from neurologists. "Apples provide a moderate amount of antioxidants and increase acetylcholine levels, which is very helpful for memory, but this decreases with age," said Dr. Tom Shei, director of the Center for Cellular Neurobiology and Neurodegeneration at the University of Massachusetts.
Believe in yourself: Anxiety can make things worse. In a study at the University of North Carolina, a group of healthy elderly people were told that aging causes memory decline, and their memory test scores were significantly affected. Another group was told that memory is not greatly affected by age, and their scores were 15% higher than the first group.
Use ginkgo biloba with caution: Dr. Stuart Zola, from the Alzheimer's Disease Research Center at Emory University, explains: "Many studies say ginkgo is beneficial, but more studies show it has certain side effects, such as affecting blood clotting. This can be a problem if you are taking aspirin."
Drink red wine in moderation: Red wine helps maintain memory. Resveratrol, found in red wine, can help fight Alzheimer's disease. Alcohol is also good for the heart, as it can lower cholesterol levels, slow memory decline, and improve blood circulation in the brain. However, it must be consumed in moderation; otherwise, it is harmful.